CrossFit 804 – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
:30 Any Machine
5 Deadlifts
5 Power Cleans
8 Alt. DB Snatches (light)
Workout
Burp the Cleaner EMOM (6 Rounds for time)
Every 1:30 x 6:
8 Burpees
8 Power Cleans 135/95
Indy:
6 Burpees
8 Power Cleans 115/85
Liberty:
6 Burpees
8 KB Swings
EMOM Work (Checkmark)
EMOM 10:
Min 1: 10 Alt. DB Snatches 50/35
Min 2: 12/9 Cal Bike
Indy:
Min 1: 10 DB Snatches 35/20
Min 2: 10/7 Cal Bike
Liberty:
Min 1: 10 DB Snatches (light)
Min 2: 8/6 Cal Bike -OR- :30 sprint
Cooldown/Mobility
Mobility (No Measure)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)